T Nation

Holding on the Bottom of Squats

This can be hell! I’ve seen some posts about how brutal 20 rep squats can be… and these might match them. It’s basically just an explosive squat, but the main idea is to emphasize the end of the rep: YOu go down slowly (about 3-4 seconds down,) then, once you get down, you hold it for another 3-4 seconds. Then you shoot up as fast as you can.(That’s what she said, haha JKJK) I got lucky this time, but I’m pretty sure I’ll be posting in my pass out thread next week while experimenting with these.

PS. I saw like 3 that’s what she said in this post but I didn’t want to get to immature

Yup, they are a good exercise, good way of taking out the stretch reflex of the lift.

[quote]PF_88 wrote:
Yup, they are a good exercise, good way of taking out the stretch reflex of the lift.[/quote]

Not if you fully extend your legs out

That would create tree trunks for sure

actually i would disagree. When it comes to working out SOME muscle groups- using the stretch shortening cycle (SSC) would be advantageous. Here’s why: when you’re at the bottom of the squat your power output reduces significantly since your main muscles for the squat (glutes + quads) are relaxed and will not allow you to produce the amount of power that you could have produced if you would have used the small amount of “help” in the bottom position from the SSC. Also, holding the bottom position will force you to use an even lower weight than if you had used the SSC.

If you clean and press then a good way of developing power is a version of that:

START your front/back squat at the BOTTOM of the lift gravity is a bitch :slight_smile:

But it will help greatly.

I think paused squats can be a great tool for a number of reasons, although a sufficiently high degree of hip and ankle mobility (as well as strunk stability too) is essential to descend and hold the bottom portion.

Yes ,you negate some of the elastic reflexes as you descend and hold, focusing on a strong concentric to initiate the lift. Benefits would be that you condition yourself to descend deeply into the bottom portion of the lift and may help increase PC involvement, as well as significantly increasing time under tension. I see them as a useful teaching tool. Ed Coan used them as part of his squat training too I believe.

Some may disagree but I feel they are a good tool to improve squat form.

I see this much like a box squat which I used to do a lot of. I guess the difference is the deload at the bottom of the lift. Years ago we also did rack squats to assist with the low end range. This too eliminates the stretch since you are coming out of the pins from the low end with no stretch loading at all.

This technique would certainly limit the stretch reflex as the prolonged hold at the bottom would tend to stretch the posterior chain and quads. I would agree with a previous poster that you would need to lighten the load a bit. Debatable as to if the increased difficulty of the lift technique would outweigh the benefits of lifting a heavier load using the stretch reflex. I do think it would help to improve your low end ROM though. I might just try these for fun.

I’ve watched my nephew squat like that using 415 lbs. He has an amazing ability to come up out of the hole like it was nothing.

[quote]Iron Dwarf wrote:
I’ve watched my nephew squat like that using 415 lbs. He has an amazing ability to come up out of the hole like it was nothing. [/quote]

Not calling bullshit, not at all, but please post a vid of this. That’s impressive.

[quote]jp_dubya wrote:
Iron Dwarf wrote:
I’ve watched my nephew squat like that using 415 lbs. He has an amazing ability to come up out of the hole like it was nothing.

Not calling bullshit, not at all, but please post a vid of this. That’s impressive.[/quote]

Agreed… dude must be a monster.

[quote]jp_dubya wrote:
Iron Dwarf wrote:
I’ve watched my nephew squat like that using 415 lbs. He has an amazing ability to come up out of the hole like it was nothing.

Not calling bullshit, not at all, but please post a vid of this. That’s impressive.[/quote]

JP, if had not witnessed this myself, I’d think “bullshit” as well.
He’s 24, and only began lifting 2 years ago. He’s 5’10" tall and weighs around 215 (but looks like he’s 230 or 240). In that short time he’s become the strongest guy at his gym, and he’s clean. No shit! One of the sweetest dudes I know, great sense of humor and humility.

I don’t see him often, but next time he lifts at my house, I will video him!